fitness for life section 1 chapter 1

Question 1

ability of the body to deliver oxygen and nutrients to tissues and to remove wastes over sustained periods of time

Answer 1

cardiovascular endurance

Question 2

strength deals with the ability of a muscle to exert force for a brief time period, while endurance is the ability of muscles, to sustain repeated contractions or to continue to apply force against an inert object

Answer 2

muscular strength and endurance

Question 3

this denotes the ability to move joints and use muscles through their full range

Answer 3

flexibility

Question 4

composition refers to the body in terms of lean mass and fat mass. Having the optimal ratio of fat to lean mass is an indication of fitness. Performing the right set of exercises can help people get rid of body fat and increase or maintain muscle mass.

Answer 4

body composition

Question 5

list the 4 categories used to judge physical fitness`

Answer 5

cardiovascular endurance, muscular strength and endurance, flexibility, body composition

Question 6

what can yield substantial health benefits? including increased aerobic fitness.

Answer 6

walking

Question 7

this will firm your butt, legs, and your stomach

Answer 7

stair climbing

Question 8

you can burn over 100 calories in 20 mins by doing

Answer 8

daily chores

Question 9

during this type of exercise you repeatedly move large muscles in your arms, legs, and hip. you notice your body’s responses quickly, you’ll breathe faster and more deeply, this minimizes the amount of oxygen in your blood, your heart will beat faster, which increases blood flow between your muscles and your lungs.

Answer 9

aerobic exercise

Question 10

combined with a healthy diet, aerobic exercise helps you lose weight and keep it off

Answer 10

control your weight

Question 11

aerobic exercise may make you tired in the short term. but over the long-term, you’ll enjoy increased stamina and reduced fatigue

Answer 11

increase your stamina

Question 12

aerobic exercise activates your immune system. this leaves you less susceptible to minor viral illnesses, such as colds and flu.

Answer 12

ward of viral illnesses

Question 13

aerobic exercise reduces the risk of many conditions, including obesity, heart disease, high blood pressure, type 2 diabetes, stroke, and certain types of cancer. weight-bearing aerobic exercises, such as walking, reduce the risk of osteoporosis

Answer 13

reduce health risk

Question 14

aerobic exercise helps lower high blood pressure and control blood sugar. if you’ve had a heart attack, aerobic exercise helps prevent subsequent attacks.

Answer 14

manage chronic conditions

Question 15

a stronger heart doesn’t need to beat as fast. A stronger heart also pumps blood more efficiently, which improves blood flow to all parts of your body

Answer 15

strengthen your heart

Question 16

aerobic exercise boosts your high-density lipoprotein or good cholesterol, and it lowers your low-density lipoprotein or bad cholesterol. the potential result? less buildup of plaque in your arteries

Answer 16

keep your arteries clear

Question 17

aerobic exercise can ease the gloominess of depression, reduce the tension associated with anxiety, and promote relaxation

Answer 17

boost your mood

Question 18

aerobic exercise keeps your muscles strong, which can help you maintain mobility as you get older. aerobic exercise also keeps your mind sharp. at least 30 mins of aerobic exercise three times a week to reduce cognitive decline in older adults

Answer 18

stay active and independent as you get older

Question 19

people who participate in aerobic exercise appear to live longer than those who don’t exercise regularly

Answer 19

live longer

Question 20

10 benefits of aerobic exercise

Answer 20

1. control your weight
2. increase your stamina
3. ward off viral illness
4. reduce health risks
5. manage chronic conditions
6. strengthen your heart
7. keep your arteries clear
8. boost your mood
9. stay active and independent as you get older
10. live longer

Question 21

when you begin exercising what should you do first?

Answer 21

start slowly

Question 22

to get the most benefits with the fewest risks. If you have not been exercising. start at a slow pace and gradually increase the amount of time and the pace of your activity as you become more fit

Answer 22

increase your workout in stages

Question 23

if you like team sports or group activities, choose basketball or an aerobics class. if you prefer individual activities, choose swimming or walking. Also, plan your activities for a time of day that suits your personality. If you have more energy in the morning, plan activities that can be done at the beginning of the day.

Answer 23

select activities that fit your personality and have an element of fun.

Question 24

to gain the most health benefits, it is important to exercise as regularly as possible. alternating your aerobic activities helps tp keep the excitement and anticipation in each sport alive

Answer 24

create a workout schedule

Question 25

there are legitimate reasons why so many athletics shoes exist in the market today. Diverse exercises, from walking to tennis to aerobics and running, require different shoes. Also, appropriate workout attire that moves and breathes properly is essential

Answer 25

find the right shoes for your activity

Question 26

when parents are active, their children are more likely to be active and stay active for the rest of their lives.

Answer 26

encourage your family or friends to support or join you in your activity

Question 27

set short-term as well as long-term goals and celebrate every success, no matter how small

Answer 27

challenge yourself

Question 28

7 tips for adding aerobics into your daily life

Answer 28

1. maintain a comfortable pace
2. increase your workout in stages
3. select activities that fit your personality and have an element of fun
4. create a workout schedule
5. find the tight shoes for your activity
6. encourage family or friends to support or join you in your activities
7. challenge yourself

Question 29

basic philosophy about what is necessary to achieve a training outcome from an exercise program

Answer 29

F.I.T.T principal

Question 30

What does F.I.T.T stand for

Answer 30

F- frequency
I- intensity
T- type
T- time

Question 31

number of times you exercise

Answer 31

Frequency

Question 32

level of effort you put into each exercise

Answer 32

Intensity

Question 33

measure of how much total time is spent doing an exercise routine

Answer 33

Time

Question 34

whether you do aerobics or strength training, during your exercise sessions and the specific exercises you select for each.

Answer 34

Type